Take baby steps to improve health

Jul. 19, 2013

Written by

Lisa Lavia Ryan

Special to the Register

Many of us like to stay on top of the latest nutritional information, and with the best of intentions, we make changes to our diets to reflect the experts’ suggestions.

But what happens when we make a change that we think is going to bring about a big improvement, but we find we’re still not doing enough, or were not doing things right?

Lori Graff, a dietitian with Hy-Vee in West Des Moines, said anyone who makes a positive change should be lauded for his or her efforts. There’s always room for improvement, but it’s about baby steps, she said.

“If you are already eating healthier, now you might want to bump things up a notch and make evenhealthier choices,” Graff said. “For example, you might want to focus on eating ‘real’ food instead of bars or processed foods, or place a new focus on getting your fruits and vegetables and the recommended 25 grams of fiber.”

Graff said it’s relatively easy to find ways to take the good things you’re already doing ... and make them better.

She offers these suggestions:

Step 1

Baby step: Not adding salt to your cooked food at the dinner table

Even better: Buying frozen or fresh foods that are sodium-free

“Use fresh or frozen beef, chicken and pork that has not been injected with sodium, and flavor food with fresh or dried herbs or salt-free seasoning mixes. My favorites are the Mrs. Dash seasoning blends, which I use on everything, including my pasta and vegetables. Seasoned food is always more fun to eat. And keep in mind that 6 ounces of cooked sodium-injected meat or poultry contains 660 milligrams of sodium, or approximately a quarter of your recommended sodium intake for the day. Smart Chicken and Hy-Vee’s Angus beef are not injected with sodium.”

Step 2

Baby step: Getting a nutritional boost from smoothies

Even better: Using a lower-calorie beverage for the base, or using fewer fruits and more vegetables

“Many of the popular smoothies include between 400 and 800 calories per serving. Examples of lower-calorie liquids for your base include coconut water, almond milk or vegetable juice, and cucumbers and spinach give smoothies great nutrition with minimal calories.”

Step 3

Baby step: Hydrating with a sports-recovery drink instead of a soda

Even better: Drinking a calorie-free flavored water or a glass of ice water with a slice of lemon or a sprig of mint

“With sports drinks, you’re still averaging 50 to 80 calories for 8 ounces, and most people drink far more than 8 ounces.”

Step 4

Baby step: Eating a lettuce salad with meals

Even better: Adding a boost of protein and fiber to your salad

“Good, nutritious choices include a scoop of beans, lentils or quinoa. They also make a salad more fun.”

Step 5

Baby step: Counting calories or using a food journal to lose weight

Even better: Mindful eating

“People who are most successful with long-term weight loss learn to listen to their bodies and eat only when they’re hungry, and stop eating when they’re satisfied, or about 80 percent full.”

Step 6

Baby step: Planning your meals

Even better: Planning your snacks

“The average American consumes a quarter to a third of his or her calories through snacking. It’s hard to pass up the tempting cookies, candy or chips when you get hungry between meals and no healthy snack is nearby. Healthy snacks contain a carbohydrate and a protein such as fresh fruit with nuts or seeds, vegetables and cheese or a hard-boiled egg and crackers.”

Step 7

Baby step: Cooking with olive oil

Even better: Measuring the amount you’re using instead of employing the “dump-and-pour” method

“All fats and oils contain 120 calories and 14 grams of fat per tablespoon. Calories from olive oil add up fast because it doesn’t take up volume on your plate and your body isn’t aware you’re taking in extra calories.”

Step 8

Baby step: Buying products that contain whole grains

Even better: Buying products made from 100 percent whole grains, such as some breads, pastas and brown rice

“They contain greater amounts of B vitamins and fiber than products that are not made from whole grains, so they’re worth it.”

Step 9

Baby step: Buying baked chips or crackers

Even better: Substituting those with crunchy nuts or dried edamame

“They contain protein and fiber to help you feel full longer, along with a satisfying crunch.”

Step 10

“Flavored yogurt will have between 17 and 25 grams of sugar and range from 180 to 250 calories per serving. The light, plain yogurt or plain Greek yogurt will range from 5 to 11 grams of sugar and only 90 to 140 calories.”

Step 11

Baby step: Using a low-fat salad dressing

Even better: Using a refrigerated salad dressing without preservatives or corn syrup

“Bolthouse dressing is a good choice, or consider making your own vinegar-and-oil dressing, or a yogurt dressing for a boost of calcium.”

Step 12

Baby step: Eating vegetables and fruits every day

Even better: Eating a rainbow of colors of fruits and vegetables every day, including these colors: